Bottle gourd: From weight loss to hydration, here are all the health benefits of this green veggie

Here are the various health benefits of bottle gourd. (Image: Freepik)

Bottle gourd—a staple in Indian kitchens and traditional medicine—is widely praised for its hydrating properties, digestive benefits and role in weight management. Low in calories but rich in fibre and essential nutrients, it supports heart health and blood sugar regulation. However, despite several benefits, not everyone should consume it freely.

To understand both the benefits and risks, we spoke to Sadhna Singh, senior nutritionist at HereNow Official, Switzerland, who shared expert insights on this versatile vegetable.

1. Keeps the body hydrated

With over 90 percent water content, bottle gourd is an excellent choice for maintaining hydration. It also helps regulate body temperature and replenish lost electrolytes—making it a preferred vegetable during summers.

"Bottle gourd has a cooling effect on the body, which can be beneficial in managing heat-related issues," says Singh.

2. Supports digestion and gut health

A rich source of dietary fibre, bottle gourd helps regulate bowel movements, prevent constipation and reduce bloating. It also promotes a healthy gut microbiome—aiding digestion and soothing acidity.

"The fibre in bottle gourd supports digestive health by improving stool consistency and promoting gut-friendly bacteria," explains Singh.

Also Read | 5 vegetables that will keep you hydrated and healthy in summer

3. Regulates blood sugar levels

With a low glycemic index (GI), bottle gourd is a great choice for diabetics. "The soluble fibre slows glucose absorption—preventing sudden spikes in blood sugar levels," Singh suggests.

4. Aids in weight loss

Bottle gourd's low calories, high fibre composition makes it a natural weight-loss food. "It is a great option for those looking to lose weight, as it provides satiety without adding too many calories," Singh notes.

5. Supports heart health

Packed with potassium and antioxidants, bottle gourd helps regulate blood pressure and reduce cholesterol. "The presence of plant sterols further supports cardiovascular function," Singh adds.

Bottle gourd that is bitter must not be consumed. (Image: Freepik)

Despite its benefits, certain people should consume bottle gourd with caution or avoid it altogether.

A bitter taste in bottle gourd is a major red flag. It indicates the presence of cucurbitacins—toxic compounds that can cause nausea, vomiting, diarrhea, and in extreme cases, toxicity leading to hospitalisation. "Always taste a small piece before cooking. If it's bitter discard it immediately," warns Singh.

Additionally, people with low blood pressure, chronic kidney disease, individuals on beta-blockers, and those prone to bloating and diarrhea must exercise caution while eating bottle gourd.

Also Read | Haryana issues advisory on consumption of bottle gourd juice

"When consumed wisely, bottle gourd can be a valuable addition to a healthy diet. However, as with any food, moderation and awareness are key," Singh concludes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.